Free Diabetic Meal Planner
Drag foods onto your week. See carbs, fiber, net carbs and protein for every meal, day and week, with a plate that fills as you plan. Everything stays on your device.
Plate method guide: ½ non-starchy vegetables (green), ¼ protein (red), ¼ carb foods (gold). Fruit, grains, starchy vegetables, beans and milk count as carb foods. Hover or focus a planned food to change its portion.
Week totals
Grocery list
How the planner works
- Add foods. Drag a food onto a meal, or tap it and choose a day and meal. On a phone, press and hold to drag. With a keyboard, press Enter on a food.
- Adjust portions. Use − and + for ½×, 1×, 1½× and 2×, or tap the portion to type grams.
- Read the totals. Each meal, day and the week add up carbs, fiber, net carbs and protein, and the plate shows how the meal is balanced.
- Take it with you. Print the week or each day, make a grocery list, or share a link. Try an example week.
Keyboard shortcuts
Focus a planned food, then press Alt + ↑/↓ to reorder within a meal, Alt + ←/→ to move it to the previous or next meal, +/− for portion, Delete to remove. Ctrl/⌘ + Z undoes.
What the numbers mean
Carbs are total carbohydrate. Fiber is the part your body does not digest into sugar. Net carbs here means carbs minus fiber; the FDA does not define the term, so use it only if your care team does. Protein is shown because it fills the other quarter of the plate. Values come from USDA FoodData Central and are for the household portion on each card, so a real restaurant or packaged food can differ.
A carb goal is personal. If your care team gave you a number per meal, type it in and each meal will say whether it is under, near or above it. We never suggest one.
Frequently asked questions
Is my meal plan saved or sent anywhere?
It is saved only in this browser, on your device, and updates as you plan. Nothing is sent to us. Clearing site data removes it, so use Export to keep a copy as a file.
What does the plate show?
Each meal has a small plate based on the plate method: half non-starchy vegetables, a quarter protein foods and a quarter carbohydrate foods. Each part fills as you add foods and a short line tells you what has room left. It is a visual guide, not a rule.
What are net carbs?
Here, net carbs are total carbohydrate minus fiber. “Net carbs” is not a term the FDA defines, and your care team may count carbohydrate differently, so total carbs are always shown next to it.
Should I set a carb goal?
Only if your care team or dietitian gave you one. The planner has no default goal. If you type one, each meal shows whether it is under, near or above that number. It is a prompt to talk to your team, not a target we suggest.
Why are calories hidden?
This planner focuses on carbohydrate, fiber, protein and plate balance. Calories can be switched on if you want a column, but there are no calorie goals or weight targets here.
Can I use it on my phone?
Yes. On a phone it shows one day at a time. Tap Add foods, tap a food and choose a meal, or press and hold a food and drag it onto a meal.
Sources
- CDC: Diabetes Meal Planning (plate method, carbohydrate counting)
- USDA FoodData Central: nutrient values behind every food (linked on each food page)
- Atkinson FS et al. International tables of glycemic index and glycemic load values 2021. Am J Clin Nutr
Last reviewed: by the Diabetes Blogs editorial team. Information only, not medical advice.
